The Journal
Perimenopause: A New Beginning, Not an Ending
Perimenopause doesn’t have to be feared or dreaded. By reframing it as a period of reset rather than an ending, you can approach it with a sense of empowerment and optimism.
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The Link Between the Japanese Diet and Reduced Menopause Symptoms
Incorporating elements of the Japanese diet into your meals can be a natural way to reduce menopause symptoms. Adding soy-based foods, fatty fish, and green tea can help support hormonal balance and overall wellness.
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Understanding Vaginal Dryness in Perimenopause and Menopause: Breaking the Silence
Many women feel embarrassed or hesitant to talk about vaginal dryness, even with their doctors. However, open discussions can reduce stigma and encourage more women to seek help. Vaginal dryness affects not just physical comfort, but emotional and sexual well-being as well. It’s a natural part of life for many women during perimenopause and menopause, yet it’s still often under-discussed, leading to unnecessary suffering.
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Navigating Baby Loss: Focusing on Healing and Caring for Yourselves as a Couple
Baby loss is one of the most devastating experiences a couple can endure. Amid the pain, it's important to centre your attention on the well-being of yourself and your partner. Though the journey is filled with grief, prioritising self-care and mutual support can help you both heal.
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Embracing Menopause Positively: Small Lifestyle Changes for Big Benefits
Menopause marks a new chapter, and while it comes with challenges, it’s also an opportunity for growth and self-care. By making small, consistent changes to your lifestyle, such as eating healthier, focusing on mental well-being, and staying active, you can embrace this transition with confidence and positivity.
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Living with PCOS
To mark World PCOS Day, we had the opportunity to sit down with Katherine and delve into her personal journey with PCOS. She shared her experiences from the initial diagnosis through the ongoing challenges of managing the condition. Katherine also offered valuable insights into the changes she believes are necessary to enhance support and care for women with PCOS, highlighting how the healthcare system could better address their needs. This day is crucial for raising awareness, sharing knowledge, and providing support to those affected by PCOS. Here at Femme Health, we are proud to share Katherine's story and extend our gratitude to her for her time and openness. When were you first diagnosed with PCOS, and how did you initially feel about the diagnosis? I was officially diagnosed with PCOS a couple of years ago, around age 27, but I was first tested for it when I was 16. At that time, I was told I didn't have PCOS, so I was surprised when the diagnosis came later. Initially, I wasn’t concerned because my GP didn't provide much information or guidance about the condition, so I just carried on with my life as usual. It wasn't until I started doing my own research that I began to understand the implications of my diagnosis and how PCOS has affected my life – past, present, and future. What symptoms have been the most challenging for you to manage, and how do they impact your daily life? Weight management and mental health have been the most challenging symptoms for me to manage. I've struggled with weight fluctuations my entire life, and, as is common with PCOS, my other symptoms tend to worsen as my weight increases. This often leads to a vicious cycle where worsening symptoms contribute to further weight gain, making it a difficult pattern to break.My mental health has also been a significant challenge, to the point where it was totally disabling for many years. While my mental health issues aren’t solely due to PCOS, I’ve noticed that hormonal changes often trigger sudden bouts of deep depression and anxiety, particularly around my period. This makes it even more challenging to manage day-to-day. Are there any lifestyle changes or treatments that have been particularly helpful in managing your PCOS symptoms? Absolutely. For me, the key has been weight management and building a lifestyle that accommodates my needs rather than adds stress or tension. Recently, I’ve been using a GLP-1 medication (often referred to as weight loss injections) for weight management. This has been particularly effective in managing my PCOS symptoms, especially insulin resistance, and has helped me break the cycle of weight gain and worsening symptoms.Stress management has also been crucial. I’ve made several changes in my life, such as prioritising positive and supportive relationships, changing jobs to have a more flexible schedule, engaging in talk therapy, and being more compassionate toward myself when my health feels like a burden. These adjustments have significantly helped me manage my symptoms and improve my overall well-being. How has PCOS affected your mental and emotional well-being over time? PCOS has definitely impacted my mental and emotional well-being, though it's hard to quantify exactly how, since it's often difficult to determine when hormones are playing a role in a difficult period of mental health. Generally, it's overwhelming to know that PCOS is something I'll always have to manage.The lack of understanding and support from medical professionals can also be frustrating and disheartening. There's a stigma around hormonal effects on mental health, and I often feel like mental health struggles are not taken as seriously if they're perceived to be hormone-related, as if that somehow makes them less significant. This can be really challenging to deal with, but that's a whole other conversation. What do you wish more people understood about living with PCOS? I wish more people understood that PCOS is so much more than just a fertility issue. While I completely acknowledge how devastating fertility challenges can be, PCOS affects many other aspects of health and well-being. It’s important to recognise the wide range of symptoms and risks that come with a PCOS diagnosis, including metabolic issues, mental health struggles, and long-term risks like diabetes and heart disease. Understanding the broader impact of PCOS would help foster greater empathy and support for those living with it. Have you found a support system, whether online or in person, that has helped you navigate living with PCOS? Building a support system has been work in progress for me. I’m trying to get more involved with PCOS-related charities and work to connect with like-minded people, which has already led me to meet some great individuals - femme health included! Online, I tend to gravitate towards forum-style content for support and advice. I find Reddit to be a good starting point, although the experience can be hit or miss. Aside from these communities, I have to give credit to my fantastic partner, who is incredibly understanding and supportive and always helps me navigate through difficult times. What advice would you give to someone who has just been diagnosed with PCOS? Take your time. Do your research, but don’t feel like you have to completely change your life overnight. Give yourself the space to come to terms with what PCOS means for you personally, and take the time to understand how it affects your life on an individual level. Everyone's experience with PCOS is different, so focus on finding what works best for you. What would you like to see change in the UK and NHS when it comes to PCOS? I would like to see better education for GPs about PCOS because it's a common experience for patients to receive little to no support from doctors. It’s concerning that many people, whether they have a diagnosis or not, are unaware of the full impact and potential risks associated with PCOS. Improved education and awareness among healthcare professionals could lead to more comprehensive care and support for those affected, ensuring that patients are better informed and more effectively managed. Thank you Katherine for sharing your personal journey and experience of living with PCOS this will be helpful for so many people. Stefanie Meachin - femme founder
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The Importance of Sleep for Women's Health
September is National Sleep Month, so let's investigate the importance of sleep for our health. In the hustle and bustle of modern life, sleep often takes a backseat to other priorities.1 in 5 people in the UK aren't getting enough sleep, and women and other minorities are more likely to be affected. Yet, sleep is a cornerstone of health, particularly for women, who juggle multiple roles and responsibilities. Understanding the importance of sleep and how to prioritise it can lead to significant improvements in overall wellbeing, productivity, and quality of life. Why Sleep Matters for Women's Health Hormonal Balance Women experience various hormonal changes throughout their lives, including menstrual cycles, pregnancy, postpartum, and menopause. Quality sleep plays a critical role in regulating these hormones. Lack of sleep can disrupt the delicate hormonal balance, leading to issues such as irregular menstrual cycles, increased premenstrual symptoms, and complications during pregnancy and menopause. Mental Health Adequate sleep is essential for mental health. Women are more likely to experience anxiety and depression, conditions that can be exacerbated by sleep deprivation. Restful sleep helps regulate mood, improve cognitive function, and enhance emotional resilience. It is during sleep that the brain processes emotions and memories, which is crucial for maintaining mental health. Physical Health Sleep is vital for physical health. It allows the body to repair and regenerate. Chronic sleep deprivation is linked to a higher risk of various health issues, including cardiovascular disease, diabetes, and obesity. For women, who are at a higher risk of developing autoimmune diseases, sleep is particularly important in maintaining a robust immune system. Reproductive Health Quality sleep can positively impact reproductive health. It supports healthy fertility and pregnancy. During pregnancy, adequate sleep is crucial for the health of both the mother and the developing baby. Sleep disorders, such as sleep apnoea, are associated with adverse pregnancy outcomes, including pre-eclampsia and gestational diabetes. Aging and Longevity Sleep affects how women age. Poor sleep quality accelerates the aging process, contributing to the appearance of fine lines, wrinkles, and decreased skin elasticity. Moreover, consistent, quality sleep can enhance longevity, ensuring that women not only live longer but also enjoy a higher quality of life in their later years. Top 5 Tips for Prioritising Good Sleep Establish a Consistent Sleep Schedule Maintaining a regular sleep-wake cycle helps regulate your body's internal clock. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency can improve the quality of your sleep. Create a Sleep-Conducive Environment Transform your bedroom into a sanctuary for sleep. Ensure that it is dark, quiet, and cool. Invest in a comfortable mattress and pillows. Remove electronic devices that can emit blue light and disrupt your sleep. Practice Relaxation Techniques Incorporate relaxation techniques into your bedtime routine to unwind and prepare your body for sleep. Activities such as reading, taking a warm bath, meditating, or practicing deep-breathing exercises can help you relax and fall asleep more easily. Be Mindful of Your Diet and Exercise What you eat and drink, as well as your level of physical activity, can significantly impact your sleep. Avoid caffeine and large meals close to bedtime. Engage in regular physical activity, but try to finish exercising at least a few hours before bed to avoid being too energized to sleep. Limit Screen Time Before Bed Exposure to screens before bedtime can interfere with your ability to fall asleep. The blue light emitted by phones, tablets, and computers can suppress melatonin production, a hormone that regulates sleep. Aim to turn off electronic devices at least an hour before bedtime and engage in calming activities instead. Conclusion Sleep is not a luxury; it is a necessity, particularly for women's health. Prioritising sleep can lead to profound benefits, from hormonal balance and mental health to physical wellbeing and longevity. By following these tips and making sleep a priority, women can improve their overall health and enjoy a more vibrant, balanced life. So tonight, turn off your screens, unwind with a good book, and embrace the restorative power of sleep. References: https://mentalhealth-uk.org/help-and-information/sleep/
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Boost Your Wellbeing: 5 Simple Steps to a Happier Life
Maintaining good mental health is crucial for overall well-being, and the NHS provides a comprehensive guide to enhancing your mental health through five key steps: Connect with Others: Engaging with friends, family, and colleagues helps build a support network. Whether it's sharing meals, joining clubs, or simply catching up over a call, these connections provide emotional support and a sense of belonging. Be Physically Active: Physical activity is not just about improving fitness; it also boosts mood and reduces anxiety. Activities like walking, cycling, or even gardening can be effective. The key is to find something you enjoy that fits into your daily routine. Learn New Skills: Acquiring new skills can boost your self-confidence and provide a sense of achievement. Whether it's learning to cook, taking up a new hobby, or pursuing an online course, the process of learning can be as rewarding as the skills themselves. Give to Others: Acts of kindness and giving can create positive feelings and help build a sense of community. This could be through volunteering, helping a neighbour, or simply giving a compliment. These actions not only benefit others but also enhance your own mental wellbeing. Be Mindful: Mindfulness involves paying full attention to the present moment, including your thoughts, feelings, and the world around you. Practices like meditation, yoga, or even mindful walking can help you develop this awareness, reducing stress and improving your emotional health. For those seeking more support, consider exploring online resources, local community centres or networks, or speaking with a mental health professional. The NHS website offers further guidance and links to supportive services, providing a good starting point for anyone looking to improve their mental wellbeing. Tips and tricks: When starting anything new, start small. Our blog on habit stacking gives the lowdown on how to create consistency with new habits, check it out here. Enlist a friend or family member: going it alone is hard! Finding someone to keep you on track can help, and make it more fun in the process. Celebrate the small wins! Create some really small goals to focus on. You wouldn’t expect to run a 10k straight away, so neither should you expect to change your lifestyle overnight. Journaling is a great tool for mindfulness but can be a tricky skill to master, so a guided journal can help you to get started. If you've got time, volunteering is a great way to make friends and build community, and it makes you feel good. Council websites will often have a volunteering portal which you can sign up to. Check out Stoke-on-Trent Council's version here. For more detailed advice and support options, visit the NHS's mental wellbeing guide.
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A letter to my infertility
As I sit down to write, my mind drifts back to the challenging times I've faced recently. It is said that our most profound growth often stems from our deepest struggles, and I have come to understand this truth in a deeply personal way. Experiencing trauma has been like walking through a dense forest with no clear path. The darkness and uncertainty have at times felt overwhelming. Yet, within this turmoil, I have discovered a surprising resilience and a renewed sense of purpose. The journey through pain has not been easy, but it has been transformative. Fertility, in its broadest sense, speaks to the capacity to generate, nurture, and bring forth new life. In the context of our lives, it also refers to our ability to cultivate new beginnings from the ashes of our past. The experiences we endure, no matter how harrowing, can plant seeds of strength, empathy, and wisdom within us. During this traumatic period, I have felt a profound array of emotions – fear, anger, sadness, and sometimes even hopelessness. Yet, alongside these, there have been moments of unexpected joy, connection, and clarity. These contrasting emotions have shaped who I am today, allowing me to see the world with a more compassionate and understanding heart. In the fertile ground of my heart and mind, I have learned to plant new dreams and aspirations. The trials have taught me patience and the importance of self-care. I have come to appreciate the small victories and the gentle steps forward, recognising that each day brings with it a chance to heal and grow. The trauma I experienced will always be a part of my story, but it does not define me. Instead, it has enriched my life in ways I never thought possible. It has taught me that even in our darkest moments, there is potential for light. Through the cracks of our brokenness, new life can emerge. As I continue to navigate this journey, I am filled with hope and determination. I am learning to embrace the process of healing, understanding that it is not linear but rather a winding path with its own rhythm. The scars I carry are not marks of weakness but symbols of survival and resilience. Anonymous
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In The Press
Simplify Your Fertility Tracking with Tempdrop
Take the guesswork out of cycle tracking with Tempdrop, the smart wearable thermometer that fits seamlessly into your routine. Designed to learn your unique patterns, it provides accurate, reliable insights without the hassle of early wake-ups or daily charts.
